Aerobic Session – Noon Borden + weights (cut short due to fire drill)
Warm Up: 500m
EN-1: 1500m
- 3 x 200 FS Fins on 3:00, swim 2:50 or under (act 2:48, 2:49)
- 100 BK Fins on 2:00, swim 1:35
- 2 x 200 FS on 3:15, swim just under 3:00 (act 2:58, 2:59)
- 300 FS on 4:45, swim 4:30 (act 4:28)
- 100 BK on 2:00, swim 1:45
- 50 Easy
Kick: 200m
- 4 x 50 Kick on 1:15, kick 1:05
FS, BK, FS, BK - 50 Easy
EN-2: 600m
- 4 x 150 FS on 2:20, swim ~2:07
(Act: 2:07, 2:08, 2:09, 2:09 … very tough)
Possibly too close to yesterday’s Race Pace set. - 100 Easy
LAP: 150m
- 3 x (50 FS Sprint, 25 walk back, 75 Recover) on 3:00
Power: 50m
- 4 x mid-pool to wall blast, easy back
Swim Down: 200m